테이블탑 자세
Bharmanasana
bar-mah-NAH-sah-nah
많은 요가 시퀀스의 기초가 되는 중립 시작 자세입니다.
하는 방법 테이블탑 자세
- 네발 기기 자세를 취한다
- 손목을 어깨 바로 아래에 놓는다
- 무릎을 골반 바로 아래에 놓는다
- 손가락을 넓게 벌린다
- 척추를 중립으로 유지하여 젖히거나 둥글게 말지 않는다
Benefits
- Builds awareness of neutral spinal alignment
- Strengthens the wrists, arms, and shoulders
- Provides a stable starting position for many transitions
- Gently engages the core muscles
- Serves as a resting point during floor-based sequences
Muscles Engaged
Modifications
- Place a folded blanket under the knees for cushioning on hard floors
- Use fists or place forearms on the floor if wrists are sensitive
- Place a yoga block between the hands for wrist alignment awareness
Cautions
- Avoid prolonged holds if you have wrist pain or carpal tunnel syndrome
- Use caution with knee sensitivity; pad the knees with a blanket
- Those with shoulder injuries should reduce the time spent bearing weight